Anulom Vilom Pranayam Benefits and Steps

Raj May 14, 2016

One of the most effective breathing exercises to release your stress, depression, tension, and anxiety is anulom vilom pranayam. It helps to purify our mind, body, soul and cure most of the internal conditions of the body. People of all ages can practice anulom vilom pranayama breathing exercise.

How to Do Anulom Vilom Pranayam Steps?

Sit on the chair or on the ground.
Close your right nostril with thumb and breathe in (inhale) from left nostril.
Now close your left nostril and breathe out (Exhale) from right nostril.
Now breathe in with right nostril and exhale from left nostril with the closing right nostril.
Continue breathing like this for 5 minutes.
When you inhale or breathe in, air should go into the lungs, not into the stomach.

Duration for Anulom Vilom Pranayam
In the beginning, you should practice for at least 3 minutes daily. But after a good practice, you can increase the duration for 15-20 minutes. If possible you can practice this anulom vilom pranayama in the morning and evening also.

Benefits of Anulom Vilom Pranayam

Regular practice of anulom vilom pranayama reduces the risk of heart attack and cures heart problems. Removes artery blockages of the heart completely without medicines, if you practice it regularly.
Calms the mind.
Release stress, tension, anxiety, and depression.
Effective in curing asthma, headache, migraine, neurological disorder.
Strengthen and tone nervous system.
Keeps diabetes under control.
Improve blood circulation.
Reduces your high blood pressure or Hypertension
It purifies “nadis” in the body so it is also called as “Nadi Shuddhi” pranayama.
Balance your three doshas Vata (air, wind), Pitta (Bile) and Kapha (Phlegm)
Regular practice of anulom vilom makes you healthy and strong.

Precaution for Anulom Vilom Pranayam

Pranayama should be done under the expert guidance and on an empty stomach.
Do it slowly but breathe in such a way that air should go into the lungs and not into the stomach.
Should not practice immediately after having your food. Keep a gap of 4 hours between your food and pranayama practice.
Always practice pranayama in the fresh air.
Do not overdo, as it may cause fatigue.
Good for pregnant women, but should not overstrain.